Very large calorie deficits through exercise
popbijoux
Posts: 9 Member
I have been trying this week to do a very large exercise-based calorie deficit. Inspired by the (unrealistic - I know - yet hugely motivating) TV shows like The Biggest Loser. I have about 40 lb to lose and I have been working out daily for a about 3-4 months. I have toned up considerably but lost slowly (I was doing pretty intense weight training), about 10 lb with significant muscle gain. I have been doing 2 spinning classes + 1 hour at the elliptical this week and no weight training. (My usual was weight training 4 x week plus cardio for about 40 mins 3-4 days a week) I eat quite a bit when I do more cardio, about 2000 calories (my usual is about 1500-1600), I am 5'4' and 175 pounds. I need to lose 30-40 lb and have dieted/exercised on and off for years. I used to be 130 lb until I gained weight about 7 years ago (I am 35 now). I burn about 1800 calories on exercise alone with the intense cardio, and my sedentary needs are 1850 calories. I have had about 200-500 total net calories per day on this. I just need a push to lose more weight, I can't do a very strict diet, Id rather exercise more since i am quite fit in spite of being overweight. My goal is to lose 3-4 lb per week. I know everyone will say "this is unhealthy" but I'd like to hear from people who might have gone this route...
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With similar stats, I did an aggressive strict diet and lots of exercise and was only able to achieve at the most 2lbs a week. I lost the weight, looked great but when it came time to move to maintainance I had a great deal of trouble. It is not something I recommend to anyone.
Doing huge amounts of exercise to achieve weight loss is counter productive because it is not something you can maintain long term, nor is it something you will likely keep up when hitting maintainance. YOu are basically setting yourself up for failure one way or another. And that isn't even considering possible metabolic damage.
You may also want to read this
http://www.bodyrecomposition.com/fat-loss/why-big-caloric-deficits-and-lots-of-activity-can-hurt-fat-loss.html0 -
Paragraphs are really cool.
Since I tl'dr'ed due to it being unreadable, you can build a large caloric deficit due to exercise, but only if you have your intake on point. Weight isn't lost in the gym.0 -
You "know everyone will say this is unhealthy..."? So you're interested in losing any available muscle you have and becoming weak and sick just to see a lower number on your scale. Fabulous, let me get you a gold star.
Although you know this already, 200-500 net calories per day is NOT enough to sustain the level of exercise you are racking up. Be smart, fuel your body.0 -
Oh, the OP is asking for advice on starving herself?
Man, what the hell is hidden in that unreadable wall of text?0 -
you want to exercise more, so you can eat more and still be at a deficit to lose fat.
there is nothing unhealthy about this.
Its hard to read your wall of text though.0 -
you want to exercise more, so you can eat more and still be at a deficit to lose fat.
there is nothing unhealthy about this.
Its hard to read your wall of text though.
She also wants to do enough to lose 3-4 lbs a week and wants to net 400-500 calories.0 -
Pretty sure you wouldnt have gained a significant amount of muscle while slowly losing weight, uncovering muscle or gaining strength yes, gaining muscle almost certainly not
Even if you did, what you are doing now will help you get rid of that nasty unwanted muscle0 -
People who have 'gone this route'...
http://en.wikipedia.org/wiki/Hypergymnasia
ETA: no need for a "very strict diet". Do a moderate deficit and moderate exercise. It'll come off slower but your results will be more sustainable.0 -
you want to exercise more, so you can eat more and still be at a deficit to lose fat.
there is nothing unhealthy about this.
Its hard to read your wall of text though.
Nothing in her post indicates she wants to eat more. She's deliberately seeking a sub-500 net intake through exercise while lying to herself about "significant muscle gain" (not happening for a female with such low net intake).
Everything she's doing is unhealthy.0 -
Believe me when I say you are going about it the wrong way. I did the same thing and it was a costly mistake. Weight training will help you get to your goal...not excessive cardio. Muscle burns calories 24 hours a day, even when you are sleeping. Cardio and dieting will waste your muscle and you will end up skinny fat. If you keep lifting and just be patient, you will start to see your physique change and you will be smaller but won't necessarily see it on the scale at first. Throw the scale away.
I stress patience because it has taken me almost 2 years to build my muscle base.0 -
I second everything 3dogsrunning said. You can do the intense cardio and lose some weight but I don't think you'll lose 3-4 pounds a week (especially the closer you get to your goal weight).
Why do you feel the need to lose so much so fast? It sounds like you had a good thing going with the weight training, I don't get why you decided to abandon that approach. If it's just to see a lower number on the scale, well, I hope you enjoy it. You'll probably be very worn out and tired when you get there if you run a deficit like that.0 -
Some research has also indicated problems for one's metabolism when using a very low calorie restriction. Start slow and be patient, fitness is a marathon not a sprint.0
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Thanks, just a clarification. I am seeking this large deficit this week only.
The muscle I gained up to now was on a moderate diet and exercise program where I lost slowly but gained muscle (10 lb weight loss plus muscle gain in about 4 months).
I am not EATING 500 calories, I eat about 2000 calories but burn around 1600-1800 through exercise.
I just want to speed up my weight loss and make it significant. Also I noticed I am getting more muscular (in the upper body especially) but I am not getting thinner necessarily. I can easily do very intense exercise but I hate very strict dieting (below 1500 calories/day).0 -
Ppl mentioned they could not read the post here it is broken down:
---I have about 40 lb to lose and I have been working out daily for a about 3-4 months. I have toned up considerably but lost slowly (I was doing pretty intense weight training), about 10 lb with significant muscle gain. (My usual is weight training 4 x week plus cardio for about 40 mins 3-4 days a week)
--- I am 5'4' and 170 pounds.
---I just need a push to lose more weight, I can't do a very strict diet, Id rather exercise more since i am quite fit in spite of being overweight. My goal is to lose 3-4 lb per week. I know everyone will say "this is unhealthy" but I'd like to hear from people who might have gone this route…
---***This week I have decided to change my moderate approach***and I have been doing 2 spinning classes + 1 hour at the elliptical this week and no weight training. I eat quite a bit when I do more cardio, about 2000 calories (my usual is about 1500-1600),
---I need to lose 30-40 lb and have dieted/exercised on and off for years.
---I used to be 125-130lb for most of my life until I gained weight (depression-related) about 7 years ago (I am 35 now).
--(This week) I have been I burning about 1800 calories on exercise alone with the intense cardio, and my sedentary needs are 1850 calories. I have had about 200-500 total net calories per day on this.
That's it really:)
I see everyone's point: it doesn't seem to work…although if it did, it would be incredibly motivating!0 -
Thanks, just a clarification. I am seeking this large deficit this week only.
The muscle I gained up to now was on a moderate diet and exercise program where I lost slowly but gained muscle (10 lb weight loss plus muscle gain in about 4 months).
I am not EATING 500 calories, I eat about 2000 calories but burn around 1600-1800 through exercise.
I just want to speed up my weight loss and make it significant. Also I noticed I am getting more muscular (in the upper body especially) but I am not getting thinner necessarily. I can easily do very intense exercise but I hate very strict dieting (below 1500 calories/day).
Unless you ate a sizable surplus for a whilecoupled with heavy lifting you did not gain significant muscle in four months. Netting 500 calories is just as bad as eating 500 with no exercise. Your current plan is foolish at best. The reason you expect everyone to say your actions are dangerous is because somewhere deep down you know you are only setting yourself up for damage yet choose the foolish path anyway.
Most 35 year olds know better.0 -
Thanks, just a clarification. I am seeking this large deficit this week only.
The muscle I gained up to now was on a moderate diet and exercise program where I lost slowly but gained muscle (10 lb weight loss plus muscle gain in about 4 months).
I am not EATING 500 calories, I eat about 2000 calories but burn around 1600-1800 through exercise.
I just want to speed up my weight loss and make it significant. Also I noticed I am getting more muscular (in the upper body especially) but I am not getting thinner necessarily. I can easily do very intense exercise but I hate very strict dieting (below 1500 calories/day).
How do you know you gained muscle? It's incredibly unlikely in a deficit. Your fat loss probably just revealed the muscle beneath it.
Net 500kcals is still not good, because you need your net for your body's daily processes and other activity. If exercise takes up all that energy then there's little left for he rest of the day.
Have you been taking measurements? I would suggest just having a moderate deficit, created with exercise if you wish. It will be much more sustainable for you (and likely a healthier method).0 -
I have been trying this week to do a very large exercise-based calorie deficit. Inspired by the (unrealistic - I know - yet hugely motivating) TV shows like The Biggest Loser. I have about 40 lb to lose and I have been working out daily for a about 3-4 months. I have toned up considerably but lost slowly (I was doing pretty intense weight training), about 10 lb with significant muscle gain. I have been doing 2 spinning classes + 1 hour at the elliptical this week and no weight training. (My usual was weight training 4 x week plus cardio for about 40 mins 3-4 days a week) I eat quite a bit when I do more cardio, about 2000 calories (my usual is about 1500-1600), I am 5'4' and 175 pounds. I need to lose 30-40 lb and have dieted/exercised on and off for years. I used to be 130 lb until I gained weight about 7 years ago (I am 35 now). I burn about 1800 calories on exercise alone with the intense cardio, and my sedentary needs are 1850 calories. I have had about 200-500 total net calories per day on this. I just need a push to lose more weight, I can't do a very strict diet, Id rather exercise more since i am quite fit in spite of being overweight. My goal is to lose 3-4 lb per week. I know everyone will say "this is unhealthy" but I'd like to hear from people who might have gone this route...
Hi there. Out of experience...wrong approach....wrong website to ask this question, too.... If you are this competitive with yourself, you will have to learn about the connection between training, and supplements and nutrition supporting the training effectively. You won't get those answers on MFP.
Check out this link:
http://www.bodybuilding.com/fun/jamie-eason-livefit-trainer.html
She will explain it very well. But even Jamie does not suggest a quick fix, because it's not sustainable. Take it slow and make it a lifestyle. It's a process, not a race. Just my thoughts on it...
Train safe, stay healthy!0 -
I have been trying this week to do a very large exercise-based calorie deficit. Inspired by the (unrealistic - I know - yet hugely motivating) TV shows like The Biggest Loser. I have about 40 lb to lose and I have been working out daily for a about 3-4 months. I have toned up considerably but lost slowly (I was doing pretty intense weight training), about 10 lb with significant muscle gain. I have been doing 2 spinning classes + 1 hour at the elliptical this week and no weight training. (My usual was weight training 4 x week plus cardio for about 40 mins 3-4 days a week) I eat quite a bit when I do more cardio, about 2000 calories (my usual is about 1500-1600), I am 5'4' and 175 pounds. I need to lose 30-40 lb and have dieted/exercised on and off for years. I used to be 130 lb until I gained weight about 7 years ago (I am 35 now). I burn about 1800 calories on exercise alone with the intense cardio, and my sedentary needs are 1850 calories. I have had about 200-500 total net calories per day on this. I just need a push to lose more weight, I can't do a very strict diet, Id rather exercise more since i am quite fit in spite of being overweight. My goal is to lose 3-4 lb per week. I know everyone will say "this is unhealthy" but I'd like to hear from people who might have gone this route...
Hi there. Out of experience...wrong approach....wrong website to ask this question, too.... If you are this competitive with yourself, you will have to learn about the connection between training, and supplements and nutrition supporting the training effectively. You won't get those answers on MFP.
Check out this link:
http://www.bodybuilding.com/fun/jamie-eason-livefit-trainer.html
She will explain it very well. But even Jamie does not suggest a quick fix, because it's not sustainable. Take it slow and make it a lifestyle. It's a process, not a race. Just my thoughts on it...
Train safe, stay healthy!
Why is it the wrong website to ask?0 -
You're right…you know what, I realize this was triggered when I met up with a thinner friend last week who lost weight very quickly (18 lb in 2 months) and chastisized me for eating a burger (I had burned 1200 calories that day goddamn!) "since you are dieting". I had told her it was within my calorie range and she was like "when I lost the weight I did I starved a bit and had a very strict diet. "you could lose a lot more if you were stricter about it". Sigh…I should just go back to what I was doing before I guess.
My issue is basically I don't like strict dieting. I need a burger once in a while, some candy, and I love microwave popcorn. I love exercising though and I am fit underneath the fat and that is what is frustrating. I hate controlling what I eat too much (although I write it all in the fitness pal app, it helps a lot to at least be conscious about it).0 -
It doesn't have to be "strict dieting" ... just a SENSIBLE deficit.You're right…you know what, I realize this was triggered when I met up with a thinner friend last week who lost weight very quickly (18 lb in 2 months) and chastisized me for eating a burger (I had burned 1200 calories that day goddamn!) "since you are dieting". I had told her it was within my calorie range and she was like "when I lost the weight I did I starved a bit and had a very strict diet. "you could lose a lot more if you were stricter about it". Sigh…I should just go back to what I was doing before I guess.
My issue is basically I don't like strict dieting. I need a burger once in a while, some candy, and I love microwave popcorn. I love exercising though and I am fit underneath the fat and that is what is frustrating. I hate controlling what I eat too much (although I write it all in the fitness pal app, it helps a lot to at least be conscious about it).0 -
I have been trying this week to do a very large exercise-based calorie deficit. Inspired by the (unrealistic - I know - yet hugely motivating) TV shows like The Biggest Loser. I have about 40 lb to lose and I have been working out daily for a about 3-4 months. I have toned up considerably but lost slowly (I was doing pretty intense weight training), about 10 lb with significant muscle gain. I have been doing 2 spinning classes + 1 hour at the elliptical this week and no weight training. (My usual was weight training 4 x week plus cardio for about 40 mins 3-4 days a week) I eat quite a bit when I do more cardio, about 2000 calories (my usual is about 1500-1600), I am 5'4' and 175 pounds. I need to lose 30-40 lb and have dieted/exercised on and off for years. I used to be 130 lb until I gained weight about 7 years ago (I am 35 now). I burn about 1800 calories on exercise alone with the intense cardio, and my sedentary needs are 1850 calories. I have had about 200-500 total net calories per day on this. I just need a push to lose more weight, I can't do a very strict diet, Id rather exercise more since i am quite fit in spite of being overweight. My goal is to lose 3-4 lb per week. I know everyone will say "this is unhealthy" but I'd like to hear from people who might have gone this route...
Hi there. Out of experience...wrong approach....wrong website to ask this question, too.... If you are this competitive with yourself, you will have to learn about the connection between training, and supplements and nutrition supporting the training effectively. You won't get those answers on MFP.
Check out this link:
http://www.bodybuilding.com/fun/jamie-eason-livefit-trainer.html
She will explain it very well. But even Jamie does not suggest a quick fix, because it's not sustainable. Take it slow and make it a lifestyle. It's a process, not a race. Just my thoughts on it...
Train safe, stay healthy!
Why is it the wrong website to ask?
Read her initial post again, and ask yourself why this thread has not been locked yet.
The training program that is still safe enough for her energy level can't be found on here. Jamie's program will provide more competent guidance, so she understands, why her approach (under-eating or over-exercsising) will not give her (OP) the results she is looking for.0 -
I have been trying this week to do a very large exercise-based calorie deficit. Inspired by the (unrealistic - I know - yet hugely motivating) TV shows like The Biggest Loser. I have about 40 lb to lose and I have been working out daily for a about 3-4 months. I have toned up considerably but lost slowly (I was doing pretty intense weight training), about 10 lb with significant muscle gain. I have been doing 2 spinning classes + 1 hour at the elliptical this week and no weight training. (My usual was weight training 4 x week plus cardio for about 40 mins 3-4 days a week) I eat quite a bit when I do more cardio, about 2000 calories (my usual is about 1500-1600), I am 5'4' and 175 pounds. I need to lose 30-40 lb and have dieted/exercised on and off for years. I used to be 130 lb until I gained weight about 7 years ago (I am 35 now). I burn about 1800 calories on exercise alone with the intense cardio, and my sedentary needs are 1850 calories. I have had about 200-500 total net calories per day on this. I just need a push to lose more weight, I can't do a very strict diet, Id rather exercise more since i am quite fit in spite of being overweight. My goal is to lose 3-4 lb per week. I know everyone will say "this is unhealthy" but I'd like to hear from people who might have gone this route...
Hi there. Out of experience...wrong approach....wrong website to ask this question, too.... If you are this competitive with yourself, you will have to learn about the connection between training, and supplements and nutrition supporting the training effectively. You won't get those answers on MFP.
Check out this link:
http://www.bodybuilding.com/fun/jamie-eason-livefit-trainer.html
She will explain it very well. But even Jamie does not suggest a quick fix, because it's not sustainable. Take it slow and make it a lifestyle. It's a process, not a race. Just my thoughts on it...
Train safe, stay healthy!
Why is it the wrong website to ask?
Read her initial post again, and ask yourself why this thread has not been locked yet.
I assume it hasn't been locked because nobody had reported it. She isn't eating 200-500 calories - she is netting it, which I agree isn't good either but these types of threads don't tend to be treated the same.0 -
You caught me before finishing my post... see above....
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I do this. Well, not quite that extreme, but daily deficits well in excess of 1K cals despite being lean.
But then again, I also have the conditions:
- I'm coming off a bulk, meaning been eating a surplus daily for 2+ months.
- I do it for 2 weeks (at most), before ramping right back up to bulking.
The reason has to do with hormones and efficiency and whatnot. Muscle loss and metabolism loss isn't an issue at all for short duration cutting, no matter how intense. For short durations (2 weeks max) it is perfectly safe (if your starting point is at least long term maintenance if not bulking).
But this is not an approach for people that have been "losing weight". It is not an approach for people that haven't yet absolutely mastered their diet and exercise. But when the conditions are right, it is extremely efficient.0 -
I have had about 200-500 total net calories per day on this.
This is not sustainable0 -
x2I have had about 200-500 total net calories per day on this.
This is not sustainable
Good luck with that!0 -
If I am reading this correctly you are saying you are burning 1800 calories a day doing 40 minutes of intense cardio? That is extremely unlikely. You don't burn that many calories doing the spin bike and the elliptical. It's more likely you are only burning a couple hundred calories and are not at all in the extreme deficit you think you are.I have been doing 2 spinning classes + 1 hour at the elliptical this week and no weight training. (My usual was weight training 4 x week plus cardio for about 40 mins 3-4 days a week) I eat quite a bit when I do more cardio, about 2000 calories (my usual is about 1500-1600), I burn about 1800 calories on exercise alone with the intense cardio, and my sedentary needs are 1850 calories. I have had about 200-500 total net calories per day on this. I just need a push to lose more weight, I can't do a very strict diet, Id rather exercise more since i am quite fit in spite of being overweight. My goal is to lose 3-4 lb per week. I know everyone will say "this is unhealthy" but I'd like to hear from people who might have gone this route...0 -
No, you did not read correctly:
I said:
(this week)... "I have been doing 2 spinning classes + 1 hour at the elliptical this week and no weight training".
According to the myfitness app, that is about 1800 calories.
My BMR is about 1550, minimum calorie needs at a sedentary level (at which I am normally) is 1850.0 -
In the end I think the app is overestimating the calorie expenditures, the deficit might not be as large.
The one thing I don't get is, since my minimum calorie intake is 1850 as sedentary, it means that I'll never be able to do a 1000 calorie deficit???? (2 lb/week) A 1000 calorie deficit obviously means I'd have to lower net calories down to 850 which is "too low".
If I follow this rationale then people who are significantly overweight will never lose weight????? It seems a bit off to me, to be honest.
I get the idea of this, but I still think there is something off. Obviously people who are thin eat less than that. Adriana Lima was working out 6 hours a day on heavy cardio to lose weight after pregnancy with a trainer and nutritionist, and I bet she wasn't eating that much (, not the equivalent of 6 hours of boxing-type of training. Same with people who go off to the "spa" or exercise all day hiking, skiing, etc…I mean how many calories is 6-8 hours a day of skiing?
I want to lose 6kg per month which is about 12lb. 3 lb per week. That does not seem like a lot to me, especially since I am clinically "overweight". 3lb/week is a 1500 daily deficit.0 -
What are you using to base your caloric expenditure on - it sounds very high. Are you sure you are burning 1200 cals in gym? Good Luck with your goals I hope you find a balance.0
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